Anyone else using a HF/LC - Ketogenic lifestyle?

Hi Laura,
I'm trying the keto diet, and after initially losing 16 lbs (I started at 175 lbs), and cycling 3x/week doing 30-60km rides, I haven't lost a single pound. I am so frustrated! My carbs are usually below 30gms, and my total calories in the 1200 cal range - no cheating, and keto sticks show mild-moderate ketosis, I can't figure out what I'm doing wrong?!
Sue

I am doing it for medical reasons as well as for weight loss. I am 6 weeks in so far and enjoying it because the cravings that I have lived with all my life are gone. I think it is the right lifestyle for me. Whatever works and meets nutritional needs is what is best. That seems to be different for different people.
I lost loads in week one and two then I stayed the same for two weeks , then I started losing fast again. Stick with it if it suits you and see if the weight starts shifting again. It is normal to stay the same for periods of time on most plans. There are all sorts of reasons but if eating at a deficit the weight will go down sooner or later.
There is a group called Keto in MFP groups section. Do a search and you will find it if not already in it.

I am. I've lost about 10 pounds so far. I started exactly one month ago. Last night I had a carb-load for the first time and today at the gym I felt stronger with more endurance. I think I'll be doing carb-ups every 2-3 weeks now.

I started a low carb diet June 1st, then a couple of weeks later I learned about going ketogenic, and switched to that. I lost about ten pounds in the first 3 weeks, then stayed the same for a couple of weeks as I fine tuned my fat/carb/protein intake. Now, I'm steadily loosing about 1-2 lb a week keeping carbs under 50 g and protein below 100 g per day. No workouts other that walking 3 to 5 miles a day.

I discovered that when my weight was staying steady, I was overeating. Not sure yet if it was volume or protein. My main problem has always been that I eat too fast, or I feel that I need to eat everything on my plate, and that has been a hard habit to break. I have since found that if I start out with less, eat slower, and stop when I start to feel full, the LCHF approach works like a charm. Just keep my daily intake at or below my BMR, and I'm steadily loosing weight. I know this may not be the case for everyone, but it's what works for me.

Also, since going ketogenic most of the time, I feel more alert and focused, never bloated, no cravings, and am able to stay in total control when I am around foods that I was previously unable to resist. So, for me, ketogenic is the way to go, and it's the first diet/lifestyle I have ever tried that felt sustainable for the long term.

One last thing, is that my HDL went from 36 to 58 in about 45 days. Fasting triglycerides fell from 95 to 72, and Cholesterol stayed about the same at 150.

How many calories are you all consuming per day on the keto diet?

I am three weeks into a lchf lifestyle and believe I am in ketosis although I haven't tested. You asked about calories. I can say that the last few days I am having a really hard time eating enough calories. I have mine set for 1600 per day, but i still have 800 left for today. Eating fat has zapped a lot of my appetite.

I have been doing the HFLC lifestyle for 5 months. Have lost 34kg (about 75lb) since I started. Being a Type 3 diabetic with hypertension and high triglycerides, this is working very well for me. For the past month my weight loss was quite slower than the previous months, but I still have about 58kg to lose :sad: Didn't really change my eating habits in the past month, except for maybe having a bit too much protein in comparison with fat. Ironically, I didn't go over my calorie goals. Did experience extreme levels of stress however, so think that played a major role as well.

Since starting I have been able to halve my diabetes medicine, stopped taking a statin for the triglycerides (which are now NORMAL) and having an appointment with my GP for lowering or stopping my hypertension meds as well. Feel really much more healthy on my new lifestyle!

Edited: forgot to say I eat just under 1500 calories per day.

I have been trying to get started on hf/lc but struggle to come up with meals. I also find that I feel very tired and have no energy. Thought I should increase fat intake but not sure what to eat that thats high fat and not going to cause me to overdo the proteins?

The no energy thing is normal and should last about a week - if you can push through that, your energy will then sky-rocket, I promise. Fats to add to meals: butter, olive oil, coconut oil, mayo, avocado, almonds, cheese, bacon, heavy cream.

Here's my blog post about what to eat: http://www.butterisnotacarb.com/what-is-a-ketogenic-lifestyle/

Other great resources:
http://www.reddit.com/r/keto/wiki/faq
www.ibreatheimhungry.com
www.alldayidreamaboutfood.com
www.peaceloveandlowcarb.com

I have been trying to get started on hf/lc but struggle to come up with meals. I also find that I feel very tired and have no energy. Thought I should increase fat intake but not sure what to eat that thats high fat and not going to cause me to overdo the proteins?

The no energy thing is normal and should last about a week - if you can push through that, your energy will then sky-rocket, I promise. Fats to add to meals: butter, olive oil, coconut oil, mayo, avocado, almonds, cheese, bacon, heavy cream.

Here's my blog post about what to eat: http://www.butterisnotacarb.com/what-is-a-ketogenic-lifestyle/

Other great resources:
http://www.reddit.com/r/keto/wiki/faq
www.ibreatheimhungry.com
www.alldayidreamaboutfood.com
www.peaceloveandlowcarb.com

This is exactly what I was thinking. If you have chicken or whatever meat you're eating, add in fats like oil, butter, etc.

I eat HF/LC/keto!

ME!! And I've been looking for my people for weeks now! Hello!!!

There are keto and low carb groups to check out!

Thanks so much. I fell off the wagon and had a pie for lunch Will get back onto it and try some recommendations you gave and look at your link, thanks again!

I've been on a ketogenic (LCHF) diet for about 90 days now. I've lost 19 lbs and I'm doing pretty well. I've fat inducted completely and I sometimes do a Saturday carb load (which I usually only get to about 50-60 carbs).

I'm currently set to a 158g fat, 80g protein, and 15g carbohydrates which adds up to 1800 calories. Unless you've completely inducted yourself I would not be running a large calorie deficit. Once you feel (and verified) you're inducted I'd slowly start reducing your calories if you haven't already started losing weight if that's your goal.

If you're doing it for medical reasons then I'd keep your calories stable because it will take quite some time for your body to start to repair the damage done by whatever low fat, high carb diet you may have been on before. If you've been following the American dietary recommendations, or an equivalent, then it is probably substantial.

I wouldn't call it a lifestyle but I follow a form of low carb diet most days. Feel free to add me.

Hi,

I am, pretty much a newbie as it recently dawned on my no matter how much of a calorie deficit I created (either through food restriction or increased exercise), my weight hovered at the same amount for a month. I decided to try eating HF/LC and finally saw the scale move again. and for me, right now, this is all about weight loss. But I am enjoying the reduced appetite and increased focus and energy. I've had a few nights of great sleep -which I struggled with before. What I am really enjoying is the reduced cravings and my ability to forgo sweets. I wasn't a huge sweet eater before, but I liked my coffee sweet and would crave diet soda most afternoons. For a while, I told myself that it could be a lot worse, but for me, I believe it was bad enough.

Anyway. I have been able to get into ketosis (hello metal mouth and bad breath) a few days, have lost 4 lbs in less then 2 weeks and in general feel really good. However, I had to scale back on my exercise routines. I had recently completed the C25K program and ran my first 5k. For a month prior to starting HF/LC, I was running 5-6 days a week, 1-3 miles a day. But for the first few weeks of this new eating style, I've pretty much stopped running and exchanged it for walking 2.5-6 miles (longer walks on the weekends, when there is time) every day.

I have found that joining a low carb/keto groups on MFP has been the most helpful/informative. I think because the MFP community is so big and with people having such varied goals (as I said for me now, my goal is weight loss, not fitness so I am focused on diet more then exercise) that you will find less acceptance and more hostility from folks who not familiar or supportive of the keto/low carb lifestyle because it didn't work well for them or just because they will say, but I LOVE ICE Cream...as in all things in life, seek out likeminded individuals/groups and you will have the most comfort and hopefully success.

Good luck!
Darlene

Do any of you measure your ketone level? By urine, blood or breathe? How long does the bad breathe last? Should I worry about deficiencies in magnesium, zinc, potassium or Vitamin D? Why does every major medical group oppose this diet? I tried every diet my doctor suggested. The last being FODMAP. None of them helped me and I just kept gaining more and more weight. I am never satisfied after eating. Everyone on the Ketogenic diet tells me satiation is one of the big pluses. I look forward to reading more personal stories from everyone!

I have a breathe ketone meter and a blood analyser, I ditched the urine strips as they were unreliable - too many false negatives. Shame as they're the cheapest option.

I supplement Vit D as I'm quite well North and my blood level was "insufficient".

If you're eating a balanced high fat moderate protein low carb diet the breath thing may not even arise - ammonia in breath is due to excess protein, acetone smells sweet (nail varnish remover).